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Improve your fitness without exercise





Overlooked Everyday Options

You don’t have to go to the gym to stay active, fit and healthy. “Physical activity” accounts for so much more, and is essential for improving and maintaining health as well as preventing disease and numerous health risk factors.

But what counts as Physical Activity?

This is simply anything that gets you moving. Activities that increase your heart rate and breathing rate can be classed as beneficial physical activity.

How long do you need to be active to achieve the benefits?

The NHS recommends a minimum of 150 minutes each week of moderate physical activity or 75 minutes of vigorous activity.

The difference between the two is still up for debate and will depend significantly on the person performing the activity.

To give you an idea…

Moderate = manageable without too much effort i.e. you can still hold a conversation during these activities

Vigorous = requires high effort intensity levels i.e. you can’t talk easily and will likely sweat during these activities

Stay Fit-2-Work with our

Top 4 Choices for

Alternatives to Traditional Exercise

1. Take the stairs

Use every staircase as a chance to efficiently improve your activity levels for the day. Stair climbing is a great way to strengthen your leg muscles as well as improving your cardiovascular fitness and burning extra calories.


2. Get out for some fresh air

Use your lunch break or evenings as an opportunity to get some fresh air whilst improving your health with a leisurely walk. Particularly if you have spent the majority of your working day indoors and sat down, your body will appreciate some much-needed movement.

Find the nearest park or open space and refresh your mind and body with a welcomed walk. Track your progress and aim for a minimum of 10,000 steps per day.

3. Do it yourself (DIY)

Manual labour is a great way to increase your physical activity levels whilst staying productive. This could include gardening, decorating or tidying at home. Instead of just sitting in front of your TV, get productive and active whilst you watch your favourite show or listen to the radio.

4. Try some sport

Remember that physical activity doesn’t have to just be ‘traditional exercise’ like going to the gym or attending an aerobics class.

Sports are a great option and a competitive, or non-competitive, alternative to traditional exercise. Individual or doubles racquet sports such as badminton and squash are great for your cardio and coordination. But if team sports are more your thing then football, netball, volleyball, basketball or cricket are just a few of the options.

Remember that you don’t have to go to the gym to stay fit and active, simply use our 4 tips for alternative exercise to keep yourself fit-2-work!

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